Collagen has blended its way into everything from smoothies to lattes to post-workout shakes, becoming a key ingredient in many wellness routines. With promises of fewer wrinkles, stronger bones and happier joints, this versatile protein has surged in popularity among beauty enthusiasts, anti-aging advocates and fitness fans.

But when it comes to reaping its full benefits, you may have wondered: When’s the best time to take collagen? Whether you’re looking to age healthily or to ease those achy joints, the timing of your collagen intake could impact how well your body absorbs it and how effectively it works. That’s why we reached out to registered dietitians to get the scoop on the right time to pop or drink your supplement for the best results.

Types of Collagen

There are around 28 different types of collagen, but Types I, II and III are what you’ll typically find on supplement shelves. Ayat Sleymann, M.S., RDN, a registered dietitian, shares that each type plays a unique role in the body:

• Type I: Found in skin, hair, nails, bones and tendons, Type I is the most abundant collagen, making up over 90% of the collagen in the human body. It helps keep skin firm and supports the overall structure and strength of connective tissue.
• Type II: Mainly found in cartilage, Type II collagen helps to support joint health and mobility.
• Type III: Found in the skin, blood vessels and muscles, Type III collagen, along with Type I, supports elasticity and healing.

Collagen supplements are usually sourced from the skin, cartilage and bones of animals like cows (bovine), pigs (porcine), fish (marine) and eggs. They come in various forms to cater to consumer preferences—from powders and capsules to gummies and liquids.

Optimal Timing for Collagen Intake

Once you’ve chosen your collagen supplement, the ideal time to take it depends on your health goals and daily routine.

If you aim to enhance your skin’s elasticity or support your gut health, Diana Nguyen, M.S., RDN, CSSD, a performance registered dietitian nutritionist, shares that taking collagen in the morning may help maximize its benefits and absorption. Sleymann references a study that showed that taking collagen in the evening before bed may help improve sleep quality and cognitive function. However, that study was very small—so more robust research is needed to confirm these findings.

For muscle health, studies recommend taking collagen one hour before or after resistance and strength training exercises. This has been shown to help improve muscle strength and body composition, particularly in those with age-related muscle loss. As for muscle and joint recovery, Nguyen recommends taking collagen in the evening, as the body naturally repairs itself during sleep.

Ultimately, both dietitians agree that consistency matters more than perfect timing. Whether you choose the morning, afternoon or evening, regularly taking your collagen supplement is the key to unlocking its full potential.

Factors Affecting Collagen Absorption

Timing isn’t the only factor that affects collagen absorption and effectiveness. Your diet, lifestyle habits and certain medications can also impact how well your body absorbs and utilizes collagen.

Factors That Enhance Absorption

Collagen doesn’t work alone—it relies on other nutrients, like vitamin C, copper and zinc, to support its production and maximize its benefits. To ensure your body has enough vitamin C, Nguyen recommends consuming vitamin-C-rich foods like citrus fruits, berries, kiwifruit, leafy greens, bell peppers and tomatoes. Copper-rich foods like nuts, seeds and shellfish, as well as zinc sources like meat, seafood and pumpkin seeds, also help with collagen synthesis. Fortunately, “collagen supplements often include 80-150 mg of vitamin C,” she adds, further supporting collagen production and overall skin, joint and tissue health.

“The form of collagen also matters,” says Sleymann. When it comes to picking the right one, hydrolyzed collagen (also known as collagen peptides) is a form of collagen that is broken down into smaller pieces through a process called hydrolysis, making it the best choice for optimal digestion and absorption. A typical daily dose of collagen peptides ranges from 2.5 to 15 grams. However, the specific dose depends on the health benefit. “For general health, aim for 2.5-10 grams per day; for skin and hair, 5-10 grams per day; and for joint health, 10-15 grams per day,” says Nguyen.

Factors That Prevent Absorption

It’s also important to be aware of the factors that can get in the way of optimal collagen absorption. For one, stomach acid is essential for breaking down proteins, including collagen. If your stomach acid is low, it can make protein digestion difficult. “Medications like proton pump inhibitors (PPIs), which are often used for acid reflux, may reduce stomach acid levels and impact protein digestion,” says Sleymann. She adds that conditions that affect the intestinal lining, like inflammation or digestive disorders, may also impact collagen digestion and absorption.

Sleymann and Nguyen also share that too much sugar, smoking, alcohol and excessive sun exposure can all break down collagen. So, it’s not just about the supplements you take but also the lifestyle choices you make.

Potential Side Effects and Considerations

Collagen supplements are generally considered safe for most people but are not entirely side-effect-free. Some people report mild digestive issues like nausea, bloating or stomach discomfort, while others might notice skin rashes.

If you have food allergies, double-checking your collagen source is important. “Individuals with fish allergies should avoid marine collagen, and individuals with egg allergies should avoid collagen products made from eggshell membranes,” says Nguyen.

For those with a history of kidney issues, Sleymann notes that it’s best to talk to your health care provider to ensure that collagen supplements are safe to consume. This is because high protein intake, including collagen, can potentially place additional strain on kidneys that are not functioning properly.

The Bottom Line

The timing of your collagen supplement can make a difference in how well it supports your health goals. Whether you start your day with a collagen-boosted beverage or wind down with a collagen capsule before bed, the key is to take it consistently. Your diet, lifestyle habits and certain medications can also greatly impact how well your body absorbs and uses collagen. Most importantly, you should always speak to a health care provider before taking new supplements to ensure they’re safe and align with your health needs.